Jan 2025 Boot Camp Announcement

As you may have read in my last newsletter and blog post, my focus for 2025 is Simplicty and Accuracy.  

I see more and more people consuming information, but too often, the action gets lost in the fog of busyness. This year, I aim to strip away the fluff and provide clear, actionable strategies to help you succeed.

A Note About 2025 Rates

This year, I'm making a slight adjustment to class rates:

• Drop-in classes: $25 per session

• Jan MWF Boot Camp (13 classes): $180

• Jan Tu/Th Boot Camp (9 classes): $150

The investment of $14-$17 per class is worth it if you commit to showing up. You can also take advantage of the accountability I provide. I can help you track your nutrition, workouts away from Boot Camp, and weigh-ins. I appreciate you training with me, but I want you to treat your health and this commitment seriously.

On A Personal Note

I've been helping my 72-year-old half-sister, who is in the hospital with a stroke. This occurred the Saturday before Christmas. It saddens me deeply to see her in this situation. It is a potent reminder to invest in yourself. Make the time for good nutrition. Make the time for exercise. Of course, I want to be clear that exercise and good nutrition won't prevent everything, but I think that we can all agree that many health ailments can be helped with a healthy lifestyle.

As always, I hope that you live life to the fullest. Don't squander your time.  

Camp Details for January 2025

• Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

• Times:

  • AM Session: 5:45–6:30 am

  • PM Session: 6:00–6:45 pm

• Schedule:

  • MWF Classes (13 sessions): Start Jan 3, $180

  • Tu/Th Classes (9 sessions): Start Jan 2, $150

Take care of yourself,

Coop

P.S. To my current clients, many thanks for training with me. It's my pleasure to help you. Let's make 2025 your best. If you will be continuing in January, please let me know. Thank you.

What Are The Habits That Serve You?

As I look towards 2025, my goals are more simplicity and accuracy.

One central point comes to mind as you look toward your goals for 2025.

Ask yourself what habits are serving you.

Last Training Camp for 2024

December will be a short month of training. I hope that you make the most of the days offered.

For the 3x per week class, you’ll have 9 sessions, costing $135.

And for the twice-a-week option, there will be 6 classes for $100.

Enjoy your Thanksgiving, Christmas, and the holiday season.

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Upcoming events…

January 2025

January 2- 31

No special days off

Post Election Stress

I just posted a video on social media.

In case you don’t see it, or are reading this via my email newsletter I wanted to help you healthily handle your stress or anxiety.

I’ve decided to give people 2 free Boot Camp classes. Exercise is a super positive way to handle stress.

So, if you need a workout and a healthy space to work out your frustrations, just contact me.

Take Care of Yourself Today

Knowing that this is going to be a stressful day, get in a good workout and eat wholesome and nutrient-dense foods.

Drink plenty of water.

Be very mindful of your consumption of media and alcohol.

No Class on Halloween Night, and November Boot Camp Details

No class tomorrow night—enjoy Halloween!

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I got back Sunday morning from a short 4-day trip in Panama. I’ve stopped at PTY many times on my way to Brazil, but this was my first time getting out to see a little of the country. It was cool to see the Panama Canal in person. I went to both the Pacific and Caribbean locks of the canal.

Agua Clara Locks, Colon, Panama

This trip reminded me how crucial it is to stay healthy and fit to fully enjoy life’s adventures. I always emphasize to clients that our training is about much more than weight loss; it’s about building strength and vitality to live a long, active life.

Commit to taking care of yourself. There is so much to experience in this world. You have the power to make healthy choices. You choose to train or do other things.

Don’t waste another day procrastinating.

November Boot Camp Details

Location:
Classes are held on N. Lake Ave., near the border of Pasadena and Altadena.

Times:

• AM Session: 5:45 - 6:30 a.m.

• PM Session: 6:00 - 6:45 p.m.

Pricing:
$20 per class for drop-ins

• No classes on Thanksgiving and the Friday after

• MWF: Starts November 1, 12 classes for $165

• Tu/Th: Starts November 5, 7 classes for $125

Feel free to reach out with any questions

Reminder, No Classes October 23-25

Just a quick reminder, no classes October 23, 24, and 25.

Special Dates for October 2024 Boot Camp Classes

Boot camps begin tomorrow.

Tu/Th 9 classes for $135

MWF 11 classes for $150

No classes October 23, 24, 25

September 2024 Boot Camp Details

Now that the kids are back in school, you may have more time for yourself to train. No matter what your schedule is, committing time to your health pays off for you and your family.

Commit to taking care of yourself.

Join us in September if you'd like some support and accountability.

Here are the details...

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

September 2024 Boot Camp Schedule

No Classes On Labor Day, September 2

MWF September 4 start, 12 classes for $165

Tu/Th September 3 start, 8 classes for $125

“New goals don’t deliver new results. New lifestyles do. And a lifestyle is a process, not an outcome. For this reason, all of your energy should go into building better habits, not chasing better results.”

— James Clear

Contact me with your questions.

How I Plan My Week and Weekends For Achieveing My Health and Fitness Goals

How I Plan My Week and Weekends For Achieving My Health and Fitness Goals

My fitness goals vary from week to week and month to month. Some weeks, I'm more focused on hypertrophy and strength, and some sessions are focused on cardiorespiratory improvements.

In your case, you need a plan that matches your goals. Specific goals require specific exercises and methodologies that bring you closer to them.

Assuming that your plan complements your goal, you need to figure out how to hold yourself accountable. I like to keep things simple. Look at your workout plan for the following day and put it into your schedule. Then, follow through and do it.

As you approach the weekend, review your eating and training. Have you done your workouts and been on track with your eating? My routine is that if I hit my goals during the week, I give myself a cheat meal, sometimes two cheat meals on the same day. If I've been off track, then Saturday and Sunday are "make-up" days to eat well. My Saturdays usually include a hike with or without a weight vest, depending on the difficulty and duration of the hike. Sundays are typically a rest day.

I share this in hopes that you craft and follow through on your plan. Do something and record your experiences. It doesn't have to be complex—just some notes on what your workout was, the weights you used, your energy levels, etc. Then, review and improve.

Often, people wait to "get sorted out," "get motivated," or "find time" before they act, which means that lots of people are waiting… forever.

The reality is that action often comes before change.

Always Learning and Growing

Next year will be my 30th year as a certified personal trainer. I dhonestly couldnt imagine that I would still be training at age 58. I used to think that it was a your persons profession.

I’m attaching my first certification and my renewal, plus a course that I just finished today.

First Personal Training Certification in 1995

Renewal of Current Certification

Latest Course on How Do We Change Our Behavior

August 2024 Boot Camp Details

Have you been away on vacation and not trained as much as you know you should have?

Get back into action this month with our upcoming Boot Camp classes. (Details below)

I was reading some information on the psychology of exercise adherence and came across this interesting part about constraints.

"A constraint is a limitation or restriction on your ability to act. 

Constraints aren't controls, though.

None of these things ultimately determine what a person does.

Constraints don't always make things impossible.  They just make them more challenging.

Constraints change probabilities. They don't create inevitabilities.

Constraints don't wholly confine us."

It's true, isn't it? Decide to take action.

Location, Days, Times, Schedule, and Cost 

Location:

Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

$20 Per Class for Drop-Ins

August 2024 Boot Camp Schedule

MWF August 2 start, 13 classes for $175

Tu/Th August 1 start, 9 classes for $135

Contact me with any questions.

Thanks,

Coop

Hot Summer Hydration Tips from Dr. Andrew Huberman

With temperatures reaching 100 degrees in Altadena, I’m sharing these hydration tips from Dr. Andrew Huberman’s Podcast. YouTube link to the full episode.

Water is a vital nutrient, making up approximately 60-80% of human cells and tissues.

Dehydration (even mild dehydration) negatively impacts physical performance, alertness and cognitive focus, and thereby can cause “brain fog.” To ensure proper hydration, consume 8 oz (237 mL) of fluid per hour for the first 10 hours of your day. Note: these are averages! You do not need to consume 8 oz every hour neurotically but rather 16 oz on waking, then 8 oz a few hours later, 32 oz later, 4 oz, etc. Eighty ounces in the first 10 hours of your day, spread out as practical, is fine. The issue is simply that most people do not drink enough water during the waking hours of their day. Drinking ~80 oz in the first 10 hours after waking can help most people offset dehydration.

Exercise, Heat and Hydration

Above meeting your baseline hydration requirements (80 oz/10 hrs of waking), other factors such as exercise, sweating, excess heat, dry environments, and caffeine intake affect your hydration requirements. When exercising, follow the Galpin Equation as a guideline for the amount of additional fluid you should consume (again, on average — no need to be neurotically obsessed with consuming exact amounts at exact times during exercise unless you prefer to.

The Galpin Equation:

• Body weight (in lbs.) divided by 30 = number of ounces to consume every 15-20 minutes

• Body weight (in kg.) × 2 = number of mL to consume every 15-20 minutes

If you are in hot temperatures or sweating, increase the Galpin Equation guidelines by an additional 50-100%. For every 20-30 minutes in the sauna, consume an extra 8-16 oz of fluid.

Also, be mindful of how caffeine consumption increases your overall water intake needs, as it is a diuretic. If you drink caffeine, increase fluid intake (ideally with electrolytes like sodium, potassium and magnesium) by 2:1 to offset dehydration. In other words, if you drink an 8-ounce coffee with caffeine, ingest 16 oz of water, ideally with low/no-sugar electrolytes like LMNT, or simply a pinch of salt.

Thirst indicates that you are not sufficiently hydrated, but your perception of thirst lags behind the body’s true hydration status. So not being thirsty does not mean you don’t need more fluid. Therefore, preemptively plan your hydration strategy, especially in extreme weather or high-intensity activities.

July 2024 Boot Camp Details

July Boot Camp Classes 

Classes start Monday, July 1

No classes on July 4 and July 5

Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Cost:

MWF July 1 start, 13 classes for $175

Tu/Th July 2 start, 8 classes for $125

$20 Per Class for Drop-Ins

Contact me with any questions,

Coop

P.S. For current boot campers, please confirm if you will continue at this July Camp. Thanks.

Life Gets Better When You Exercise

I watched an interesting interview with NYU neuroscientist Dr. Wendy Suziki, in which she shared many compelling reasons why exercise is crucial to maintaining and improving brain health.

Some benefits of exercise that she mentioned are:

• Improves your mood boost (dopamine/serotonin)

• Improves your memory

• Grow new brain cells

• Increase of longevity

• Increase happiness

She also mentioned the importance of community for brain health—not the false community of social media, but interacting with real people in real time.

Exercise should be part of your everyday life and part of your daily hygiene. It shouldn't be an obligation.

What would improve in your life if you committed some time to exercise? What are you missing out on because your fitness is low?

Demonstrate your commitment. Join us in training two to three times per week.  

Classes start Monday, June 3.

Location: Classes are held on N. Lake Ave., near the border of Pasadena and Altadena

Times:

AM Session 5:45 - 6:30 am

PM Session 6:00 - 6:45 pm

Cost:

MWF June 3 Start, 12 classes for $165

Tu/Th June 4 Start, 8 classes for $125

$20 Per Class for Drop-Ins

Contact me with any questions,

Coop

P.S. For current boot campers, please confirm if you will continue at this June Camp. Thanks.

High Protein French Toast

Delicious and Nutritious French Toast

Start your day with this protein-packed French toast that's delicious and easy to make. Perfect for a healthy breakfast or a post-workout meal.

**Ingredients:**

- 1/2 cup (4 fl oz) reduced fat milk (or dairy-free alternative)

- 1 large egg

- 2 tbsp vanilla protein powder (or natural protein powder)

- 1/2 tsp mixed spice or cinnamon

- 2 thick slices (70g each) of wholegrain bread (or gluten-free)

**To Serve:**

- 2 tbsp Greek yogurt (or dairy-free alternative)

- 1 cup (5 1/2 oz) fresh mixed berries

- 1 tsp honey or maple syrup

**Method (1 serving):**

1. Whisk together milk, egg, protein powder, and spice until well combined.

2. Add bread slices and soak them, turning a few times to absorb as much of the mixture as possible.

3. Heat a large non-stick frypan over medium heat. Add soaked bread slices and cook for 3 minutes on each side or until golden.

4. Serve toast topped with yogurt, berries, and a drizzle of honey.

Minimum Effective Dose

With the stream of information ever-increasing, I believe it's my job to give you what you need without the fluff and noise.

When I see people's heads down in their devices, I don't see a gleam of happiness, more wisdom or clarity. It seems like most of what is put onto the internet is meant to make you anxious and fearful that you aren't doing enough or will miss out if you don't check-in.

When it comes to better health and fitness, stick to the basics.

Eat high-quality food.

Drink plenty of water.

Get sufficient sleep and recovery.

Make it a point to walk at least 7,000 steps daily - and try to do it outdoors.

Don't get distracted with "new and breaking" shortcuts.

Get outside and get active.

Now, do it.

3 Simple and no-cost tips to bring more energy into your day.

3 Simple and no-cost tips to bring more energy into your day.

(my workweek routine):

1. Set a timer for a rejuvenating break. I set a timer on my phone so that at the end of each hour, I have 10 minutes free to get up and move around. When you know that your day is particularly busy and you might not get in 30 minutes of consistent exercise, you can definitely get in a few of these 10-minute segments.

2. Ideally, I like to get outside, interact with my backyard chickens, and connect with nature.

3. Have some simple bodyweight exercises that you can do right by your desk. Think squats, lunges, and push-ups. I have some wooden blocks right by my desk so I can do push-ups.

*Bonus tip: Drink water at each break to boost your hydration and well-being.

Lastly, don't overthink this. Just get moving and be consistent.

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Enjoy this? ♻️ share it with your friends and become part of my community here.

May 2024 Boot Camp Details

Quick details for the May Boot Camps:

• Monday, Wednesday, and Friday Classes start on May 1. You get 13 classes for $175.

• Tuesday and Thursday Classes begin on May 2. You get 9 classes for $135.

• It costs $20 for each class if you come just once.

• We won't have classes on Monday, May 27 (Memorial Day).

• Please pay on the first day of the month.

Location: Classes are located on N. Lake Ave., near the intersection of Pasadena and Altadena. 

Days and Times:

• Morning Session: 5:45 to 6:30 am

• Evening Session: 6:00 to 6:45 pm

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Two items that you may find helpful.

Why Some People Lose Weight, While Others Gain?

This is a very interesting Netflix documentary about the importance of our gut microbiome.

https://youtu.be/VwfuJr07P_g?si=La2UxC_TdtY3kuRx

Japanese Interval Walking Training

This Japanese study of a very simple method of walking may improve diabetes and lower blood pressure, reduce depression symptoms, and improve sleep.

All this in 30 minutes a couple of times per week.

https://youtu.be/z71aHZ4scMs?si=6ur5QyMTik3w5FwM

Get out there and move. And be consistent.

Contact me with any questions,

Stephen 

P.S. Please confirm whether you will continue in this May camp for those currently training with me. Thanks.

Back from Vacation - Gate Update

I got back early this morning, and we had boot camp this morning.

This is a heads-up that they are using the school parking lot for film parking, and our regular gates may be closed. I'm posting pictures of the gate where you can enter. You can park on Woodbury and walk up the path to the small gate.

See you soon.